28 Ways to Boost Energy Instantly – Healthy Living

Put down that energy shot! There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day. And better still, that doesn’t mean accepting 3 p.m. drowsiness as unavoidable. We found 28 quick and easy tips to up energy levels — no unpronounceable chemicals required.

1. Work out midday. When that mid-afternoon energy slump rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity enough to counteract that time away from the office.

2. Eat chocolate. Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.

3. Power nap. Avoid the temptation to pull a Rip Van Winkle, and take a quick midday power nap instead. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night’s sleep.

4. Drink some coffee. We can say from experience six back-to-back cups of coffee is a recipe for instant crash-mode. But one cup is usually just right. One study found that just a single cup of coffee was enough to keep sleepy drivers on a long haul more alert at the wheel.

5. Go outside. Head into the great outdoors — even if the woods aren’t nearby, a green park will do. Just 20 minutes outdoors is enough to feel more alive. How’s that for an energy boost?

6. Eat regularly. The body needs fuel (aka food) to function, and without it our energy and mood can spiral downward. But regular, healthy meals and snacks can improve cognitive function. But keep in mind not getting enough sleep can also cause us to eat when we’re not actually hungry, so check in with that tummy before munching down.

7. Go for complex carbs. Wondering what to eat to fuel up? Complex carbs (like whole grains) are a good bet. The dose of glucose they provide serves as food for the brain, and one study found a meal of complex carbs made subjects feel more energized. Studies have also found low-carb dieters to be moodier and more forgetful than those who do eat carbs.

8. Opt for sugar-free drinks. Studies suggest sugary energy drinks can leave us crashing as soon as one hour later. The shocker — the effects are the same even without the caffeine! That’s right, caffeine-free sugary beverages can cause a crash, too.

9. Laugh. Laughter’s a proven stress-buster, but studies suggest laughing can boost energy levels, too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)

10. Stretch it out. Just a few desk stretchescould be enough, but studies have suggested a little yoga could fight depression and anxiety or other stress-related disorders.

11. Open your curtains. Environmental cues play a huge role in our body’s energy grooves (aka circadian rhythms), and sunlight can also help alleviate Seasonal Affective Disorder. But there’s no need to invest in a light therapy box if there’s a sunny window available.

12. Suck on something. Instead of nodding off during an endless meeting, eat a small piece of candy or chew on a piece of gum. One study found chewing gum can increase alertness and improve mood.

13. Think fast. It may not sound so easy when those eyelids are drooping, but making the brain work a little quicker may help the body follow suit! Thinking faster (i.e. reading at a quicker pace, brainstorming in a group, or learning a new concept) made one group of study subjects feel more energized.

14. Take a cold shower. It’s all about the polar bear swim. Researchers have even suggested a 3-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.

15. Take a few deep breaths. Nope, it’s not just the key to resisting the urge to scream at that stupid driver. Deep, yoga breathing from the diaphragm gets blood pumping, which also boosts energy all day long.

16. Add a house plant. In a stuffy office, a houseplant can help filter out pollutants like volatile organic compounds (or VOCs for short) and ozone. And those chemicals can have both long and short-term effects, including energy-draining allergies and headaches. Add a plant, though, and those threats could diminish.

17. Drink water. Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even mild dehydration can cause sleepiness, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long!

18. Sing aloud. Even Dummies know singing requires breath control. Belt it for a full song and there’s plenty of extra oxygen pumping to feel energized, not to mention the adrenaline of taking it to the (karaoke) stage. Plus, one study showed singing significantly increased energy levels among college students (more than just listening quietly).

19. Turn on some lights. Circadian rhythms can have a big impact on how alert we feel, but one study found feeling more awake (at any time of day) can be as easy is flipping on some lights. Sorry, still no recommendations for how to stay awake during that crappy movie someone picked — cough, cough.

20. Get social. Studies have found people who are less social are generally less happy and don’t sleep as well. And compared to sedentary or quiet office work, chatting it up made study subjects feel more awake.

21. Turn up the volume. Don’t just listen to tunes to chill out. Listening to music and tapping those toes significantly increased college kids’ alertness.

22. Change the temperature. Being too cold can cause the body’s temperature to drop, which tells it “time to sleep!”. Throw on a sweater or turn up the heat to fight off that drowsy feeling.

23. Choose the window seat. Consistently dozing off in class or meetings? Move closer to a window. The daylight, fresh air, or even just a natural view can all help boost alertness. On the flipside, a frantic street view may make it harder to focus.

24. Smell a lemon. Sniffing certain scents (aka aromatherapy) is rumored to have all kinds of mood benefits, but lemon oil is one of the only essential oils with proven support. Lemon is considered a stimulating scent, and one study showed it actually improved subjects’ moods.

25. Surround yourself with red. Studies have shown the color red is associated with winning and self-confidence. Try looking at some red or violet hues (or wearing them) to feel more awake.

26. Sit up straight. Slouching over the computer could cause fatigue earlier in the day. Sit up straight, though — that’s shoulders back, eyes dead ahead, and lower back slightly arched — to feel more energized and possibly even get a boost of self-confidence.

27. Do something interesting. Plan to do the most engaging or interesting task of the day during the sleepiest time of day (typically around 3pm). One study found that being interested in a task makes it significantly easier to stay awake (despite an energy lull).

28. Leave the desk. Chowing down in front of the computer makes overeating even more likely. But getting away from the desk at lunchtime could help reenergize and refocus, too. Whether it’s a quick walk or a long lunch, take some time to wake up away from the computer.

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9 tips to boost your energy — naturally

Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:

1. Control stress

Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.

2. Lighten your load

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.

3. Exercise

Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.

4. Avoid smoking

You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep. And once you do fall asleep, its addictive power can kick in and awaken you with cravings.

5. Restrict your sleep

If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping. This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here’s how to do it:

• Avoid napping during the day.
• The first night, go to bed later than normal and get just four hours of sleep.
• If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
• As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.

6. Eat for energy

Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.

7. Use caffeine to your advantage

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p.m.

8. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

9. Drink water

What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

Image: ©Gilaxia | GettyImages

8 unbeaten ways to recharge your batteries

Productivity

June 10, 2022

Active rest, the right goals and other sources of strength in case the internal batteries are completely dead.

You can listen to the article. If it’s more convenient for you, turn on the podcast.

1. Remember the three axioms

Sorry, we promised new and unhackneyed ways, but first we have to remind you of something banal. You already know that you need to sleep well, eat and exercise. We will not decipher, anyway, few people follow this. Let’s say a few words about the introduction of healthy lifestyle into the daily routine.

How to get energized through exercise

Work out during your lunch break or at least go for a walk. In 2004, researchers from the University of Leeds found that employees who attend a corporate gym show better results and cope with stress more easily. In addition, they like work more, they experience less stress, they do not feel tired in the afternoon, despite the energy expended during training.

How to get more sleep

Rearrange the alarm. Let it ring not in the morning, when it’s time to get up, but in the evening, when it’s time to go to bed.

As John Duran says in Paleomanifesto, the technique of setting an alarm for the evening is a very useful technique to remind yourself that it’s time for bed. The signal should sound one hour before lights out. After a reminder, you need to complete all the work, turn off the TV and extra lights, gradually get ready for bed.

How to Eat Healthy

Ask yourself, “What would Batman eat?” This advice comes from Cornell University professor Brian Wansink.

When deciding whether or not to eat dessert, consider what your childhood idol would do. If it doesn’t work the first time, ask yourself the question three times. It will be easier to make a sound decision.

The boring and the obvious have been dealt with. To get energy at the right time, there is no need to mock your body. It’s better to change the schedule.

2. Find out when you are cooler

Do you know how much the change of time zones affects a person? When, for example, a football team crosses three time zones to play, its chances of winning are halved, even if the opponent is weaker.

But we’re not talking about athletes now. It’s just that if you are a pronounced owl, then it’s stupid to plan important tasks for eight in the morning.

Pay attention to your circadian rhythms and stay in the black: Athletes win and break records when they adjust race times to match their internal clocks.

One of the studies highlighted in David Randall’s book “The Science of Sleep” showed that records in running, powerlifting, swimming were more often set by athletes whose competition schedule coincided with the second period of daily activity. In the long jump, for example, athletes at the peak of energy showed a result that was 4% better than average.

Did you set up synchronization with the internal clock? Super. Now we are learning to let go.

3. Set the right goals and don’t tell anyone about them

Maybe you have relative goals: “I want to be better than Sasha.” Or maybe objective: “I want to get the highest score on testing.”

But if you want to increase the level of energy, then one goal should remain in your head: to become better.

Research by American psychologist Heidi Grant Halvorson shows that a focus on improvement increases the desire to work. We work with interest and passion when we think about progress, and not just about the task. Interest does not make you work with all your might, but fills you with energy.

It’s not that hard. Just think about how to make everything you do better.

And now the second part: keep quiet. Research has shown that you shouldn’t talk about your goals if you don’t want to unleash the energy needed to achieve them. Scientists have concluded that pleasant fantasies do not come true because they do not provide energy to move towards the desired future.

So, we set ourselves up for the best and remembered that happiness loves silence. Where to get energy?

4. Be optimistic

Fully armed soldiers need to march 40 km. But some were told that the distance was 30 km. Others say that they will have to walk 60 km.

After completing the forced march, the researchers measured the levels of stress hormones in the blood of both groups. What happened? It turned out that stress does not correspond to reality, but to expectations.

What do we conclude? Everyone gets what they expect.

The brain does not like to force the body to waste resources until it sees a real chance to win. Physical strength is not available as long as there is no faith in success, because there is no worse situation for the human body than to waste all resources and fail. At the moment when confidence appears, the gates open through which the flow of energy flows. Hope or despair is what we program ourselves for, say the authors of the book Maximum Brain Power.

Optimists have more energy. Pessimists have more stress. Everything depends not on objective circumstances, but on the point of view on them.

Charged with positive? Fine. But maybe it’s time to redo a bunch of things? What is needed for this?

5. Do what you know how to do

What projects are you involved in at work? What household duties do you have? If you stick to what you’re good at, you’ll see the difference.

Research has shown that using strengths at work makes people happier. And at the same time it increases energy levels.

The longer a person works on what he can do, the more cheerful, happier and more self-respecting he is. Using your strengths makes you smile, learn interesting things.

According to the Gallup Institute, positive assessments of the past day, depending on the number of hours spent on favorite activities, as a percentage of the number of respondents, are distributed as follows:

You know what to do. But what mistake kills motivation?

6. Get one thing done

We often work on five tasks at once. But focusing on only one process at times increases motivation.

Daniel Pink, author of the bestselling book Drive and an expert on motivation, explains the secret of “small wins”: tasks that seem insignificant can have a significant impact on our condition. Science only confirms this.

Internal energy increases or decreases depending on how far projects have progressed, even small ones. Modest wins have an unexpectedly large positive effect, while small losses, on the contrary, have a negative effect.

Maybe you can do whatever you want. But you will still find yourself in a state where the tanks are empty. How to make decisions when a tired brain refuses to work?

7. Listen to your inner voice if you are tired

Research results say: when there is a lot of energy, you need to listen to the voice of reason. And when your head is porridge from fatigue, rely on intuition.

Executive functioning depends on the amount of energy that glucose provides. And many cognitive processes deteriorate when there is not enough energy. When making decisions with low blood glucose, you need to trust the unconscious more, although when the level of glucose rises, it is worth returning to conscious decision making.

So, you are already making progress. Congratulations. But what is the best way to spend a vacation in order to accumulate energy for tomorrow?

8. Recover proactively

Doesn’t sound very logical. But if today you are exhausted, and tomorrow you don’t want to get tired, have an active rest: go to a workout or chat with friends. No sitting in front of the TV or at the computer.

Kelly McGonigal

Excerpt from the book “Willpower”.

The American Psychological Association found that the best recovery strategies are exercise, sports, reading, prayer, music, relaxing with family or friends, massage, walking, yoga, creative hobbies.

Rest is worst when gambling, shopping, smoking, video games, surfing the Internet, watching TV shows or movies (more than two hours).

Things to remember

So you know how to recharge. Now let’s sum up: how best to extract energy.

• Apply three axioms: exercise at lunchtime, an alarm clock before bed, and the question: “What would Dobrynya Nikitich eat?”
• Determine your peak activity: owls should do important work in the evening, and larks in the morning.
• Set the right goals, focus on improvements and don’t tell anyone about your plans.
• Be optimistic. Remember: what we expect is what we get.
• Do the work that you know how to do. Using your strengths brings happiness and energy.
• Finish things. Small victories lead to big goals.
• Remember: the inner voice is the best adviser for a weary mind.
• Have an active rest. Friendly communication is great. Midnight on Netflix isn’t great.

And finally. What charges batteries and warms the heart? Help others. Sounds illogical again? These efforts will not de-energize you. On the contrary, help is a tonic. It can even save a life.

Lawrence Gonzalez’s research focuses on survivors of a dangerous situation where lack of energy meant death. Those who gave support to others were more likely to be saved.

Helping someone is the best way to save yourself from destruction. It helps to rise above fears, to conquer oneself. You are no longer a victim, but a savior. When your leadership job becomes a lifeline for others, you get a boost of energy and can stay afloat longer. You help those in need, their reaction energizes you. Many people who managed to survive alone say that they got out for the sake of someone else (wife, lover, mother, children).

If you are already tired of reading, offer your help to your loved ones. Not for the sake of a selfish desire to get energy, but to make both yourself and the other person happier.

Read also 🧐

• 30 healthy habits that will boost all areas of life
• 5 proven ways to increase energy levels and performance
• How to change your working day to feel energized

22 products that will instantly give you a boost of energy – Delo.ua

Our lives are getting busier and our to-do lists seem endless. Of course, you can save yourself with energy drinks. But much more useful – healthy foods that fill you with energy

We’ve put together a list of 22 energy-boosting foods that will not only give you a quick energy boost, but also saturate your body with nutrients to keep your body healthy and alert all day long.

1. Water

Water is the queen of all drinks. If your energy level is not adequate despite healthy sleep and proper eating habits, chances are you are not drinking enough water to keep your body functioning properly. Dehydration can cause fatigue and headaches. Determine the optimal amount of water per day for yourself and stick to it.

2. Coffee

Coffee can give your body a boost and give you back your energy in no time. And it’s all thanks to a miraculous compound called caffeine. Coffee is also rich in several important antioxidants, such as cinnamic acid and polyphenols, which help the body restore energy by combating oxidative stress in cells.

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3. Mint tea

Research shows that the natural compounds found in peppermint tea can energize the body, reduce fatigue, and improve mental focus and sharpness. Peppermint tea can be used as a light refreshing drink or added to an herbal blend. If you want to drink tea before bed, brew for 10-15 minutes, which will release the ingredients that will relax your body and help you fall asleep. If you need to cheer up, brew no more than 5 minutes.

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4.

Peanut butter

Peanut butter is a superfood because it’s loaded with healthy fats, protein, and fiber that curb hunger and keep blood sugar levels stable. The next time you’re about to hit the gym, indulge in a scoop of this nutty treat and see how your productivity changes.

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5. Oily fish

Salmon, tuna and sardines (also known as “brain food”) are great lunch or dinner options that give you energy. They are a healthy source of protein and vitamin B, which plays a critical role in converting food into energy.

6. Greek yogurt

Greek yogurt is an energy drink that is made up of simple carbohydrates such as lactose and galactose, which when broken down provide fast energy. It also contains a large amount of healthy proteins that help improve metabolism. In addition, this drink is an excellent source of calcium and B vitamins.

7. Edamame

Edamame are green beans that are now very popular as a source of protein, especially among vegans. This healthy snack is low in calories but high in carbohydrates, fiber, folic acid, manganese, vitamins and minerals. This combination regulates blood sugar levels and helps keep energy levels high for a long time.

8. Whole grain bread

A slice of whole grain bread contains about 70 calories, mostly in the form of carbohydrates. The body begins to quickly break down carbohydrates, which gives you an instant boost. But the bonus is that such bread is complex carbohydrates, which allows energy to be released slowly and steadily.

9. Avocado

Avocado is a high-fat food rich in healthy fiber, powerful antioxidants and B vitamins. The high levels of fatty acids found in avocados aid in nutrient absorption and keep you energized throughout the day. They are heart-healthy, promote weight loss, and pair well with other ingredients.

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10.

Apples

Apples are absolute champions. They are rich in vitamins, fiber and carbohydrates, which are the main sources of fuel for the body and brain. In addition, apples have a low glycemic index and are also high in antioxidants, which, according to several studies, can slow down the process of carbohydrate digestion, which prolongs the effect of long-term energy.

11. Spinach

Nutrient-rich, leafy green vegetables like spinach and kale are high in vitamin K (great for your bones), lutein (improves eyesight) and, of course, iron, according to research. Since iron deficiency is one of the main causes of chronic fatigue, leafy greens can replenish your body’s iron stores and add some vitamin C for better absorption.

12. Dark chocolate

Dark chocolate may not be the healthiest food on this list, but it sure is the tastiest. This is a great energy booster, especially if you choose chocolate with at least 75% cocoa.

13.

Oatmeal

Oats are a favorite food for many gym goers. Oatmeal’s strength lies in its high fiber and protein content, which curb hunger and increase energy levels throughout the day. Oatmeal also contains a significant amount of B vitamins, iron and manganese, which help your body’s energy production processes. True, all this is inherent in cereals not from instant bags.

14. Dried fruits

Dried cranberries, cherries, goji berries and many other dried fruits are a direct source of energy. They are rich in micronutrients, fiber and antioxidants, as well as vitamin D, which helps energy enter the muscles.

15. Nuts

Nuts are known for their high calorie content, which gives you a much-needed boost of energy. They are also rich in calcium, magnesium, iron, beneficial fatty acids and antioxidants.

16. Eggs

Eggs are one of the best energy foods and no superfood list would be complete without them. They contain key nutrients such as folic acid, thiamine, and B vitamins. They also contain leucine, which stimulates energy production in cells, and about 6 g of complete protein, which helps maintain muscle mass.

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17. Bananas

Banana is the super fruit for anyone who needs to cheer up. It is high in potassium, fiber and vitamin B6. In addition, it is an excellent source of complex carbohydrates that are digested more slowly, resulting in sustained energy.

18. Sweet potato

If you’re looking for a healthy yet satisfying source of fiber and carbohydrates, sweet potatoes are the way to go. The large amount of complex carbohydrates contained in it will provide you with energy for a long time and help control hunger.